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  6. Clam vs. Refried beans

Clam vs. Refried beans — In-Depth Nutrition Comparison

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Important differences between clam and refried beans

  • Refried beans have less vitamin B12, selenium, copper, phosphorus, manganese, vitamin B2, zinc, and vitamin B3.
  • Clam's daily need coverage for vitamin B12 is 4120% more.
  • Refried beans have a higher glycemic index than clam.

The food varieties used in the comparison are Mollusks, clam, mixed species, cooked, moist heat and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Clam vs Refried beans infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Clam
Clam
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 28% 55% 105% 229% 74% 145% 157% 130% 349%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CalciumCalcium +217.2%
Contains more PotassiumPotassium +96.9%
Contains more IronIron +95.1%
Contains more CopperCopper +433.3%
Contains more ZincZinc +370.7%
Contains more PhosphorusPhosphorus +267.4%
Contains more ManganeseManganese +246%
Contains more SeleniumSelenium +1003.4%
Contains more MagnesiumMagnesium +94.4%
Contains less SodiumSodium -69.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Clam
Clam
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 74% 57% 0% 0% 38% 98% 63% 41% 25% 12361% 0% 22% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +268.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +97.4%
Contains more Vitamin B2Vitamin B2 +439.2%
Contains more Vitamin B3Vitamin B3 +813.9%
Contains more Vitamin B5Vitamin B5 +259.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +163.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.103mg

All nutrients comparison - raw data values

Nutrient Clam Refried beans DV% diff.
Vitamin B12 98.89µg 0µg 4120%
Selenium 64µg 5.8µg 106%
Copper 0.688mg 0.129mg 62%
Protein 25.55g 4.98g 41%
Sodium 1202mg 370mg 36%
Phosphorus 338mg 92mg 35%
Manganese 1mg 0.289mg 31%
Vitamin B2 0.426mg 0.079mg 27%
Histidine 0.49mg 153mg 22%
Cholesterol 67mg 0mg 22%
Zinc 2.73mg 0.58mg 20%
Vitamin B3 3.354mg 0.367mg 19%
Vitamin A 171µg 0µg 19%
Vitamin C 22.1mg 6mg 18%
Iron 2.81mg 1.44mg 17%
Fiber 0g 3.7g 15%
Vitamin B5 0.68mg 0.189mg 10%
Potassium 628mg 319mg 9%
Calcium 92mg 29mg 6%
Vitamin B1 0.15mg 0.076mg 6%
Folate 29µg 11µg 5%
Magnesium 18mg 35mg 4%
Choline 21.2mg 4%
Calories 148kcal 90kcal 3%
Carbs 5.13g 13.55g 3%
Starch 7.43g 3%
Vitamin K 2.1µg 2%
Saturated fat 0.188g 0.631g 2%
Vitamin E 0.09mg 1%
Vitamin B6 0.11mg 0.103mg 1%
Monounsaturated fat 0.172g 0.601g 1%
Fats 1.95g 2.01g 0%
Net carbs 5.13g 9.85g N/A
Sugar 0.54g N/A
Trans fat 0.016g N/A
Polyunsaturated fat 0.552g 0.543g 0%
Tryptophan 0.286mg 0.065mg 0%
Threonine 1.099mg 0.231mg 0%
Isoleucine 1.112mg 0.242mg 0%
Leucine 1.798mg 0.438mg 0%
Lysine 1.909mg 0.377mg 0%
Methionine 0.576mg 0.083mg 0%
Phenylalanine 0.915mg 0.297mg 0%
Valine 1.116mg 0.287mg 0%
Omega-3 - EPA 0.138g 0g N/A
Omega-3 - DHA 0.146g 0g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0.104g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Clam
Clam
2
26% 2% 5% 64% 4%
Protein: 25.55 g
Fats: 1.95 g
Carbs: 5.13 g
Water: 63.64 g
Other: 3.73 g
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +413.1%
Contains more OtherOther +118.1%
Contains more CarbsCarbs +164.1%
Contains more WaterWater +22.2%
~equal in Fats ~2.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Clam
Clam
2
21% 19% 61%
Saturated fat: Sat. Fat 0.188 g
Monounsaturated fat: Mono. Fat 0.172 g
Polyunsaturated fat: Poly. Fat 0.552 g
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -70.2%
Contains more Mono. FatMonounsaturated fat +249.4%
~equal in Polyunsaturated fat ~0.543g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Clam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171975/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.